Gluten-Free Foods List

Nowadays perusing grocery store shelves can mean getting inundated with the words “gluten-free” on everything from pasta to spinach to soda. That ubiquitous label only makes us more afraid of where gluten could possibly be lurking—if it’s in soy sauce, ketchup, and French fries, it could be anywhere, right? And if you actually have Celiac disease or a gluten intolerance, your fears of any foods that aren’t blatantly declared GF might be reaching a fever pitch right about now.

If you’ve been wondering what you can safely eat—and what to avoid entirely—look no further. Here’s our complete guide to gluten in food, including a comprehensive list of gluten-free foods AND a list of foods to avoid that sometimes, or almost always, contain gluten. We also run down how to decode product labels and spot ingredients that might indicate that a particular item contains gluten. Let’s get to the bottom of this once and for all.

Naturally gluten-free foods

When you spot a gluten-free label on a jar of almond butter, it kind of messes with your mind, right? Almonds don’t have any wheat, so why would it even be a question? Well, cross-contamination with gluten products may be an issue in some cases, as well as fillers in items like ice cream, jams, and jellies. (Foods that may contain fillers are noted below with an asterisk, and a comprehensive list of ingredients to look out for in these cases is included here, too.)

Fortunately, many, many real foods are naturally gluten-free—and you really don’t have to worry about them at all! Here’s a rundown.

Fresh vegetables

Whether they’re labeled gluten-free or not, fresh vegetables don’t have any gluten. Good thing—veggies should be the pillar of a healthy diet for everyone, including those who eat gluten-free. Consuming a wide variety is best, so take your pick of these:

Acorn

Agar

Alfalfa

Algae

Artichoke

Arugula

Asparagus

Avocado

Bell Pepper

Broccoli

Brussel Sprouts

Cabbage

Cauliflower

Carrots

Celery

Corn

Cucumber

Eggplant

Garlic

Green Beans

Kale

Lettuce

Mushrooms

Okra

Onions

Peas

Peppers

Potatoes (white and sweet)

Pumpkins

Radish

Spinach

Squash

Turnips

Watercress

Fresh fruits

The same goes for fresh fruits. When you pick up a banana, you should have no doubt in your mind it’s safe to eat. Enjoy everything from acai to watermelon!

Acai

Apples

Apricot

Avocado

Bananas

Blackberries

Blueberries

Cantaloupe

Carob

Cherimoya

Cherries

Coconut

Cranberries

Currants

Dates

Figs

Grapes

Guava

Honeydew melon

Kiwi

Kumquat

Lemons

Limes

Mangoes

Oranges

Papaya

Passion fruit

Peaches

Pears

Persimmons

Pineapples

Plantains

Plums

Pluots

Pomegranate

Quince

Raspberries

Strawberries

Tamarind

Tangerines

Watermelon

Meat and fish

Animal protein is a-OK. Just remember, if you’re ordering from a restaurant, avoid meat that’s breaded or prepared with other ingredients that potentially contain gluten (more on that later).

Alligator

Beef

Buffalo

Chicken

Duck

Eggs

Fish

Goat

Goose

Lamb

Pork

Quail

Rabbit

Shellfish

Snake

Turkey

Veal

Venison

Dairy

You have to give up most bread when you go gluten-free, but thankfully, cheese, butter, and everything listed below are generally in the safe zone. Whew! A couple of exceptions that may have gluten: processed cheese and bleu cheeses.

Gluten-free flours

It keeps getting better, right? Gluten-free baking can be a little tricky, because gluten protein is the thing that gives most baked goods their spongy texture. But with these flour alternatives, you can still make delicious breads, cakes, and even cookies. Comb through our arsenal of GF recipes to get inspired!

Cooking fats

More ways to keep your gluten-free diet healthy and satisfying—fats are vital for your body and brain, and naturally gluten-free, so don’t shy away from them! Fats also do a lot of the heavy lifting to add tons of flavor to any dish.

Nuts and seeds

Speaking of beneficial fats, nuts and seeds also provide essential fatty acids and energy. Not to mention, they’re much healthier to snack on than conventional crackers you have to give up when you go gluten-free. Win-win.

Canned legumes*

Legumes are naturally gluten-free, but some dried varieties may have been cross-contaminated with gluten products. Canned legumes are generally safe as long as there are no added sauces, seasonings, or flavoring.

Gluten foods to avoid

Now the bad news—there are quite a few foods that you’ll have to give up when you quit gluten. But in some cases, you’ll still be able to find some gluten-free options of your favorite breads, pastas, and cereals.

Note: Remember that “wheat-free” doesn’t necessarily mean “gluten-free.” When in doubt, always check for the gluten-free label when it comes to these items.

Foods that definitely contain gluten

Just like some foods like fresh fruits and veggies are undoubtedly gluten-free, there are some that are all about the gluten—namely grains and starches. Avoid the following.

Barley

Bulgur

Couscous

Cracked wheat

Durum

Einkorn

Emmer

Farina

Farro

Fu

Graham flour

Kamut matzo

Rye

Semolina

Spelt

Seitan

Triticale (a hybrid of wheat and rye)

Wheat

Wheat germ

Wheat starch

Other foods that typically have gluten

You’ll probably have to say goodbye to a lot of your favorite carbs. More often than not, the following foods fall on the “avoid” list.

Pastas and noodles

Ordering up a heaping bowl of spaghetti and meatballs at a traditional Italian restaurant might be off limits. But gluten-free pasta is a thing, so you can still have it at home. Just beware of conventional pastas and noodles in these forms:

Angel hair

Dumplings

Chow mein

Egg noodles

Fettucine

Gnocchi

Linguine

Ramen noodles

Ravioli

Soba noodles

Spaghetti

Udon noodles

Breads

It hurts to say this, but you’ll have to drop the bread basket! So even if you have to generally pass on the unlimited breadsticks and pancake stacks when you eat out, you’ll still be able to find gluten-free alternatives of some of these favorites.

Bagels

Biscuits

Cornbread

Crepes

Croissants

Croutons

Flatbreads

Flour tortillas

Focaccia

French toast

Naan

Pancakes

Panko breadcrumbs

Pita

Potato bread

Rolls

Waffles

Baked goods

Yup, anything lurking in the oh-so-tempting pastry case at the local coffee shop is dangerous. But on the bright side, going gluten-free gives you a good excuse to drop these high-calorie, fattening items altogether.

Brownies

Cakes

Cookies

Donuts

Muffins

Pies

Miscellaneous foods

Most likely, these foods are made with gluten-containing ingredients, so it’s best to avoid them unless they’re labeled gluten-free.

Corn flakes

Crackers

Cream sauces

Granola

Pretzels

Rice puffs

Soy sauce

Stuffing

Other foods that might have gluten

Then there are those items that appear fair game, but might not be. For example, meatballs and veggie burgers may be made with breadcrumbs and flour. Cream-based soups and gravy are often thickened with flour, too. And while legumes and spices are naturally gluten-free, some dried varieties may have been cross-contaminated with gluten products. You may notice a trend here—the basic rule of thumb is, for any processed item, do a pass of the ingredients list to make sure you’re in the clear. Here are some of the foods that might need further investigation before indulging.

Baking powder

Beer

Blue cheeses

Breaded foods

Brewer’s yeast

Candy

Canned baked beans

Cereals

Cheesecake

Cold cuts

Commercial bouillon and broths

Cream-based soups

Dried spices

Egg substitute

Energy bars

Flavored alcohol

Flavored coffees and teas

French fries

Fried vegetables/tempura

Fruit fillings and puddings

Gravy

Hot dogs

Ice cream

Imitation bacon bits

Imitation crab meat

Instant hot drinks

Ketchup

Malt and malt flavoring

Malt vinegar

Marinades

Mayonnaise

Meatballs

Multigrain tortillas and tortilla chips

Non-dairy creamer

Oats (unless certified gluten-free)

Oat bran (unless certified gluten-free)

Potato chips

Pre-made chocolate milk

Processed cheese

Roasted nuts

Root beer

Salad dressing

Seasonings

Seitan

Some bourbons

Soy sauce

Syrups

Tabbouleh

Teriyaki sauce

Trail mix

Veggie burgers and other meat substitutes

Wheatgrass

Wine coolers

Miscellaneous sources of gluten

As if food weren’t enough to worry about! Gluten may be lurking in anything from shampoo to vitamins, and if you’re extremely sensitive, these products—even applied topically—might cause adverse reactions. Here are some everyday items that may be harboring gluten (but if you are extra sensitive, stick to trusted GF brands).

Red-flag ingredients

If you’re gluten-free, it’s good to know how to decode product labels. This list should help—*if you spot any of these ingredients in a product, it could mean there’s gluten inside.

Amino peptide complex

Avena sativa Cyclodextrin

Brown rice syrup

Caramel color (frequently made from barley)

Dextrin

Fermented grain extract

Gliadin

Hordeum distichon

Hordeum vulgare

Hydrolysate

Hydrolyzed malt extract

Hydrolyzed soy protein

Hydrolyzed vegetable protein

Maltodextrin

Modified food starch

Natural flavoring

Phytosphingosine extract

Secale cereale

Tocopherol/vitamin E

Triticum aestivum

Triticum vulgare

Yeast extract

So there you have it. While your approach to bread and pasta might never quite be the same again, now you know how to safely stay gluten-free. And you can take comfort in the fact that some of the most wholesome foods out there are right at home in a GF diet!